A common question I get in practice is, “Can people living with diabetes eat wheat?” And the very short answer to that is…absolutely! 

Whole wheat foods are a very good source of dietary fibre. Fibre helps slow down the digestion and absorption of sugar from carbohydrate-rich foods like breads, pastas, cereals, and rice. This helps to stabilize blood sugars after a meal – an important goal for people living with diabetes.

Generally speaking, higher fibre foods, like whole wheat bread, rank lower on the glycemic index, meaning they are digested and absorbed at a slower rate, leading to a slower rise in blood sugar levels.

Pasta however, is an example of a low glycemic index food whether you choose the whole wheat, or refined wheat variety.

And here’s another fun fact…the preparation method of some foods can also impact its rank on the glycemic index.

New research suggests that freezing bread or cooling cooked pasta before eating or re-heating it – also lowers the glycemic index.

Bottom line? With many high-fibre, low glycemic index options, wheat-based foods can help play a role in managing blood sugars for people living with diabetes, and can be enjoyed as part of a healthy, nutrient dense diet.